Working your Body FULLThrottle at Universal Athletic Club

Head to Toe workouts should start somewhere with your legs. 

Should involve upper body strength.  Compound moves are always a bonus (integrating upper and lower or more than one focus area)

speed or timed intervals are always a plus to get the biggest burn.

Core training should always be the icing at the end of your workout. 

Have you ever hear of HIIT workouts.  High Intensity Interval Training.

Les Mills Grit is a HIIT workout.  30 minutes and intense.  Thanks to our Club photographer at Universal Athletic Club where I get to not only coach but be coached in Grit my fitness level has reached new heights.  Look for club near you if you are ready to take your fitness to the next level.

Photos by Andy G. At Universal Athletic Club

Squats, with weights or without.  Work those legs.  16 to start, anywhere between 25-50 by the time you finish

Train explosive power.  Good place to start.....Small hops, jump rope, Sprints, Jumping jacks, Mountain climbers

Photos by Andy G. at Universal Athletic Club

Photo by Andy G. at Universal Athletic Club

Push ups, on your knees or toes.  You can start  by doing them on a wall, a bench.  Lying down on a bench or floor and pressing a bar or weight is a great place to start.

Photo by Andy G. at Universal Athletic Club

Stationary or stepping lunges are great to strengthen your legs.  We all need to be able to get up and down every day.  Keep your legs moving well.

Your core is too important not to train.  Crunches alone will not do the job.  Find a variety of moves to keep your core working.  Hovers and planks are key to a stronger core but take time to master.  We all have to start somewhere.  Just need to keep moving.

Photo by Andy G. at Universal Athletic Club

What training feels like when you're done.  Notice I said training.  Pick and choose which days to go hard but don't do it every time.

Breakfast

I usually eat something different than my kids for Breakfast.  I try and rotate between the following;  Oatmeal, homemade granola, eggs and toasts, German pancakes, Breakfast burritos, Norweigan pancakes.  The other day I wanted to just make something filling for them with the stuff they love.  Although I can't say I make everything from scratch nor is it all organic.  I do however take comfort from anything I put more prep in. or make myself.

make a crust like you would for pizza- Found in back to basics or use 2 pillsbury crescent rolls packages.  Roll out and squish seams together.  Cover with slighly undercooked scrambled eggs, sausage or bacon, peppers or anything else you choose.  I Baked according to time needed as on package to cook crust.

Workouts.........Answers to why???

I don't work out to be skinny....I workout to be fit, strong, healthy both physically and mentally. 

I am dedicating this page to reasons why to workout, benefits, and different kinds of workout tools.

Grip above shoulders to work triceps, 

                                                              Wider Grip to work the Chest.  Do some presses!

  Think about working all areas of the body to become a fitter athlete.

Bicep curls to shape the Arms,   Squats to shape the legs and glutes, lunges to shape hamstrings, quads, core stability.  

Why YOU need weight resistant training.

1) Increased functional ability

2) Increased bone density

3)  Increased Fat-Free mass

4)  Enhanced feelings of well being

5)  Improved quality of life

6)  Increased strength of connective tissue

Everyone does not need to grab a barbell and lift a hundred lbs. What everyone does need to do is increase their bodies lean muscle tissue through any means possible.  You can even lift a can of soup for bicep curls while in the kitchen and it will be better than doing nothing.  

Where to start?

2.5-5lb for bicep focus 10-12 reps, 2 sets

10lb resting on shoulders or just holding by chest for squats.  10-20 squats, 2 sets

Hold a 5lb weight and use for sit ups

Just start there or better yet go to a CLASS or get other great tips from sites such as

fitness magazine, shape magazine, fit tv, sugar fit, bodybuilding.com and more...

IF you're not ready for Weights try resistance tubing exercises.

Hot MOMMY NEXT DOOR. Better than what it seems.

When I first saw this cover I was turned off.  I'm not trying to be the HOT MOMMY, I'm just trying to be a healthy mommy with a healthy family.  I am a personal trainer and group fitness instructor but still a simple MOMMY.  Even if you don't plan on reading it, I hope this helps!  Do pick up a copy and read if you get the chance.  Here are a few things I especially liked reading from the book.  

I've added some pics to help people with their food selections.  I also want people to know how many Calories they need to aim for.  So lets get to that first.  Here is the equationYour weight in lbs 1._________lbs divided by 2.2 = _____kg  Your weight in kg

     2.                kg weight_______x .09 x 24 = _________

3.                 NOw take your # from line 2 and multiply by .95 

4.      Take your Answer from 3 and multiply by 1.65 if you exercise moderatly every day.  

5.  NOW you Take your total and minus 500 less calories.  This has to be either from exercising and burning 500 calories in your workout.  If you don't get a work out in then take your answer from #3 and minus 500 calories for your allotted calorie amount for a day with little activity.

SO here is an example someone who weighs 172 weighs 78 kg

mulitplied by .9 and 24 = 1689 multiply by .95=1605

multiply by 1.65 for activity level gives me 2488-500=1988 

This would be a basic 1 lb a week weight loss.  

Whole grain can be confusing this might clear up some of it.

GOOD FATS ARE GOOD, in moderation

Not all carbs are bad, still keep to minimum.

I like to use my own first as a visual aid for how much of a healthy carb to eat in one sitting.  

So much information.  The best thing to do is start simple.

From me to you!  Get informed, get reading!

Hover Challenge video, tips etc...

Tips and MORE

 First few pictures have some great TIPS  MUST READ    

DOWN BELOW CONTINUE TO READ AND TAKE THE CORE CHALLENGE!

CORE STRENGTH

So here is my challenge to you and myself.  A. Get a stronger core  B.  Learn to mentally take control of you body and workout.  Don't let self doubt get in the way.  Its ok to not master something right away but that doesn't mean we can't try to be come better!


1. At least once a week set a time for you to hold a hover that you know you can do and that also challenges you.  If you can do a minute without struggling than make it 2.

2.  Whether on your knees or feet start the challenge.  If you are on knees, watch in a mirror to make sure you still have a flat body in neutral spine.  Toward the end of my video I drop to knees, notice body alignment.

3.  Elbows under shoulders.  Hips level with shoulders.  Eyes by hands.  Belly in to spine, bracing the core.  Tighten glutes, quads, and core!

4. BREATH!

5. Listen to music for distraction

6.  Have someone do it with you or watch to hold you accountable!

Here we GO!  Don't forget you can post to my facebook on your progress.  Killerkar's fitfactor!

Watch my Hover videos on Youtube and do them with me!

www.youtube.com/channel/UC2NgcDUOEVfjAOXDUHlJJfA 
Go to this link for my channel on Youtube  -  Killer Kar

week one    http://www.youtube.com/watch?v=Xf7BOZeEmoM

week two    http://www.youtube.com/watch?v=NqZ-u7mG4wU

week three is posted on channel


Tips and Challenges!
http://www.youtube.com/watch?v=GMtzSNK_uTU

Pistol Squats

Mind over MUSCLE

After recently attending a training  for Les Mills CX WORKS I had an eye opening experience.  My lovely trainer challenged us to hold a hover for three minutes.  She also went on to further the challenge by adding the statement, "athletes can hold a hover for five".  Thoughts rushed through my head with questions of my capabilities; can I withstand the shaking?  Can I be strong?  Can I be mentally strong?

We started the challenge and it felt like one right a away.  It was very hard to imagine lasting the whole time.  My mind kept saying five minutes was completly unrealistic.  Once we accomplished three minutes I shook with wonder of whether or not I could fight for two more minutes.  The clock kept ticking and I continued to shake.  I tried to ignore everything around me and focus on what I wanted, to only show myself that I could do it.  20 seconds were left and my arms were staying tall but barely.  As the seconds grew closermybody was truly coming to failure, slowly my arms gave out just as the last final seconds ended but I managed to finish.  I could hardly move my body after.

Many people exercise with the hope of change to their body but one thing we need to change first is our head.  How can we bring about a change if we can't with stand the pressure, burn, or challenge to stretch beyond our own comforts?

I was in shock when I actually made it for a whole five minutes in a hover without ever dropping.  After the training I decided to make a comittment to myself that I would start to practicing hovers for three minutes once every week.  My final goal is to perform another five minute hover by my birthday in March and then practice again for another three months and do another five minute challenge in June and again in October.  One simple challenge mostly for mind over body.

You can join me in this challenge.  Choose your own time not mine.  Start with a 30 sec. training time with a goal of 1 minute.  Are YOU in?

Tell me what you think about this challenge.  What is your mental challenge? You can also follow me, killerkars's fitfactor on Facebook and we can support each other.  Put a reminder in your phone to check in at the end of every week or sometime during the week to work on your own challenge or do this with me!

Consistent,slower and Steady to keep it off.

The ever changing body is just that, ever changing.



If you are the kind of person that needs to loose 15 or more lbs ever summer or every Christmas and you try a fad diet than this might help.  Every year we are only getting older and more fragile.....unless every year you are making your self stronger and fitter! Every day your body is either going to go in a good direction or a wrong direction.  If we shoot for quick changes then thats what we will get, fast off, fast on.  Then there are some of us who establish long term healthy habits that might not see quick results but will also not have to panic to loose 15 lbs before the next wedding.   I have seen a lot of quick solutions being advertised lately but shake my head every time.  Sure its great when people loose weight but sometimes that is not the hard part, keeping it off is.  I wish everyone of those people would show their picture three months or one year later after stopping their programs because their not realistic long term.

This my most recent pic.  the pic for my profile is from 5 years ago.  Healthy established habits; eating right, exercise, sleep, no drinking, no smoking.  Its pretty safe to say although I might fluctuate a few 5 lbs here and there I can predict what I will look like in another 5 years if I commit to living a healthy balanced life style.

My simple opinion and equation

1.Fad diet = loss of weight plus no long term exercise or dietary changes = more weight put back on or back to the fad diet 3 months later or one year later

2.  Healthy eating plus no exercise = healthier body but little muscle tone and weaker bones

3. Healthy eating plus exercise = stronger and fitter You with consistency on the scale.

4. Exercise plus unhealthy eating= stronger bones, more body fat, more weight fluctuation.

5. Jump start healthy diet plan plus habit changes plus exercise = keeping weight off, slower steady results.  Happy healthier YOU

Ask your self what are you?

I have experienced changes with my body the most during my life during pregnancies.  Although I don't like my weight changing it was easier knowing my body was at a good healthy state before, during and after.  I also knew that with some effort it could be strong again.

If you want your weight to be more consistent in an ever changing world then you need to dial in and commit to what is realistic for you and take control of the things you can.

What can YOU control?
1. Your food intake- fitness pal, what you buy at the grocery store, how many helpings, learn to cook in a healthy way and keep it balanced.
2. Sleep- do what you can and when you can do get more sleep.
3. Your spirituality-do something to appreiciate the higher power
4. ME time ( you time)
5. Activity level- more walking and less tv watching
6. Hobbies, interest- do something that makes you happy
7. Friends-find people that help you with your goals

Vegetables on the Side Please!

I hope to help you find ways to add more vegetables to your plate

I love precut veggies to make life easier when possible.  Whether its a bag of broccoli slaw or shredded carrots keep some in the fridge.  In the past I would use broccoli slaw for a cold salad.  The other day I switched it up and sauteed the broccoli slaw in a little olive oil.  Only sautee for about 3-5 minutes on med, high heat.  After I removed from the pan I lightly coated with a house Vinaigrette dressing.  So easy and so good!

Roasting vegetables in the oven is really quite simple, tasty and healthy.  Cut vegetables of choice and make in the oven at 375 degrees for about 30- 45 minutes.  The harder the vegetable the longer it needs.  Variety in your diet will help you not to get bored and help you to learn what kinds of vegetables you like and how you like them best so experiment with different kinds.

 I have two dishes here, similar but different. Both dishes I prepared by peeling, cutting, and tossing the individual vegetables with olive oil and season all.   I used peeled sweet potato with zucchini and added the zucchini for the last 15 minutes.
 I used acorn squash in the picture below with peeled zucchini. Because the zucchini gets cooked faster I added it for the last 15 minutes.

Apple cider Slaw

2 Fugi apples chopped

1/4 cup Sunflower seeds 

 1 bag Broccoli slaw or coleslaw

1 cup chopped celery-if desired

1/4 cup slivered almonds

Dressing

1/4 cup apple cider vinegar

1 tbsp olive oil 

1 tbsp truvia sugar

Mix and toss all together and enjoy!

Soup for the Body and Soul!

BUTTERNUT SQUASH SOUP BASE  

One way to make the base of the soup but several ways to end it.

Wild rice and vegetables

Black lentils and vegetables

Squash and Lentils

 Soup for the Soul and BODY!............................check back for more soon.





Soups are so wonderful especially during the chilly seasons but it doesn't have to be chilly to enjoy them.

No matter what kind of soup I am making, if it calls for vegetables I saute them up separately in a skillet.  I like to prepare my vegetables separate to control the tenderness of them, I don't like mushy vegetables.  Its a good idea to add in olive oil, onions, seasoning when you saute to give them flavor.  Usually I will saute no more than 5 minutes more like 3 on med/high heat.

Wild Rice Butternut squash soup

Butternut squash
carrots, celery, broccoli cauliflower ( -pick two or more of these choices)-2 cups
Chicken bullion/seasoning-1 serving
onion 1/4 cup
olive oil 1-2tbsp
salt pepper to taste
extra Chicken broth -optional
Optional-cut up chicken -uncooked or toss in precooked at the end.  1 cup
Wild Rice-precooked single use package-available at target and more about 3$
 (I found this kind precooked which is a time saver and sanity saver.)



Take your butternut squash and peel off the outside skin.  Cut in half and pit out the seeds.  Cut the squash into chunks and put into a sauce pot half full of water add chicken seasoning.  Bring the pot to a boil, cover and simmer for about 5 minutes.  While this is simmering saute up vegetables in skillet with olive oil, salt pepper and onion.  You can also toss in chunks of chicken if you want to add meat.

Once the butternut squash is tender and splits when poked with a fork remove from heat and slowly take out chunks and about 1 cup of broth from the pot and add to blender reserve any leftover chicken broth and set aside.  Puree the mixture.

Place mixture back into sauce pot.  Toss in your vegetable mixture with or without chicken and additionally toss in entire pouch of precooked wild rice.  Stir and gradually add in any additional broth to taste and texture you desire.  So simple and easy.  If you like your soup thick add less.  If you really want it creamier than you can add a little milk, half n half or cream.  Enjoy!

Black Lentil Soup

Black lentil soup with Butternut Squash

Remove skin from butternut squash and inside seeds. Cut squash into small chunks and fill a sauce pot about 1/3 of the way with water and bring to boil and add squash and some seasoning of choice; chicken or season all., simmer 5 minutes.  Once it is softened and tender when poked with a fork, puree.  I added a little bit of soymilk to mine and it was really good, original unsweetened. 
Take puree and put back in a sauce pot.  Add the soy milk to taste and to desired runniness. 
Toss is pre sautéed vegetables seasoned lightly with olive oil and toss in about 1/2 the bag of lentils.  To really boost your benefits add the lentil salad in and you won't be left hungry.   


Butternut Squash and LENTILS

One of my favorites yet.   Many requests for this recipe.

Butternut squash 1 med or large, peeled and cut into chunks or buy already peeled
carrots - shredded bag or chop your own
olive oil 1-2tbsp
2 tbsp butter
salt pepper to taste
Chicken broth -2-3 cans or 1-2 boxes pending how thin or thick you want the soup.  optional or add chicken seasoning/bullion to water
Optional-cut up chicken and sautee in butter and 1 tbsp olive oil  on med high for 5 minutes.  Add in when soup is already.
Wild Rice-precooked single use package-available at target, about 3$
 (I found this kind precooked which is a time saver and sanity saver.)
1 cup seasoned lentil package, bring water to a boil, a little salt and a shake of seasoning salt or add some fall flavor- dash of cinnamon, turmeric, cloves.  Simmer on low for 25 minutes.  Add into soup
1 tbsp parsley



Take your butternut squash and peel off the outside skin.  Cut in half and pit out the seeds.  Cut the squash into chunks and put into a sauce pot half full of water add chicken seasoning or cook in chicken broth.  Enough liquid to cover squash.  Bring the pot to a boil, cover and simmer for about 5 minutes.  While this is simmering saute up vegetables in skillet with olive oil, salt pepper and couple tbsp butter

Once the butternut squash is tender and splits when poked with a fork remove from heat and slowly take out chunks and about 1 cup of broth from the pot and add to blender reserve any leftover chicken broth and set aside.  Puree the mixture.

Place mixture back into sauce pot.  Toss in your vegetable mixture with or without chicken and additionally toss in lentils.  Stir and gradually add in any additional broth to taste and texture you desire.  So simple and easy.   If you really want it creamier than you can add a little milk, half n half or cream.  Enjoy!


Mexican Spicy Kale SOUP

Get Creative!
2 cups chopped Kale
3 tbsp butter
5 small red or golden potatoes,skins on or off
1 jalapeno pepper
 4 cans or two boxes of chicken broth
Cilantro-  1/2 to 1 cup chopped
3 limes
Plain yogurt
Optional-tortilla chips
salt n pepper
1 onion chopped or minced
avocado
Adding Cooked chicken is always an option as well.

Sautee butter and onions for a few minutes with 5 small chopped potatoes on Med High for about 5-8 minutes or until potatoes soften.  Careful not to let butter burn or darken too much.  
add 4 cans or two boxes of chicken broth, kale and Jalapeno pepper-cut and seeds removed.
Boil for about 5-8 minutes till leaves are softened.  Remove leaves and place in a blender with only about 1 cup of broth.  Slowly add more if needed to puree mixture.  Add back into pot.

Once back in soup pot mix together adding salt, pepper, limes to taste.

In individual bowls- add yogurt, avocado, chip, cilantro.

Cleanse and healthy grocery shopping

This post is to Help You with your shopping on and OFF the cleanse.  Don't erase all your efforts just because those 10 days are over with.  Continue on but find ways to have your cheat day and then be done and back to your healthy eating.  These are the healthy habits you want to keep for life.  So when you're slipping off the track hop back on.  Try doing the cleanse every 3 months, this will help remind you how eating healthier makes you feel better and it really isn't that hard to say no to sugar......More to come.


No - fried foods, refined sugars, corn or white starch, or bread
No- wheat products  (not as important off the cleanse in moderation
No dairy  (cheese, yogurt, milk)
No alcohol
No coffee or soda
Eat Veggies,leafy greens, spaghetti squash, carrots, peppers, etc....
Eat Fruit, apples berries,grapefruit are best.
Eat Healthy Fats.....avocado, nuts/seeds, olives, olive oil, peanut butter
Eat clean proteins- tuna, salmon, beans, lentils, secondary choices eggs  (egg whites even better), chicken
No processed meat
Eat clean carbs-...brown rice, hummus, oatmeal if needed, couscous, quinoa, wild rice!  (popcorn when desperate)

Drink lots of water

NOTE* Natural things are better for you but just because it has the word natural doesn't mean it isn't processed.  Stay away from processed  especially when on the cleanse.



Herbal Cleanse-advocare.com/11071209

The place best to start when you are deciding to make healthy changes in your diet.

Here are some Ideas for Healthy Eating while ON or OFF the Cleanse

*NOTE* These are meals you can fix for the family but avoid the extras on your own plate, i.e. cheese, sour cream, chips....... (enjoy them when you're not on the cleanse or try and eliminate them as often as possible)

Lunch or Dinner Salad Ideas

Dark Green leafy Kinds of lettuce with any of the following

carrots, green/red/yellow pepper, Cucumber, tomato, avocado, nuts, black beans, Salsa,

Meal Ideas For Dinner NOTE- you can make the meals for the family and leave out the extras you need to avoid during the cleanse. If you are not doing the cleanse Still avoid extras such as cheese, sour cream, corn etc.....

Day 1 Tortilla Soup-Modified for Cleanse

Day 2 Spaghetti squash with home made spaghetti sauce

Day 3 Pozole, make with Chicken during cleanse

Day 4 Breakfast for dinner- Eggs!  

Day 5 White lightening Chili

Day 6 Turkey Burger on whole wheat bread thins

Day 7 Lettuce Wraps

Day 8 Lean Hamburger chili/Taco Soup

Day 9 Fish with Quinoa Pilaf

Day 10 Cilantro soup with Salad

What I buy every week
berries, bananas, apples, celery, carrots, peppers, hummus, cauliflower, broccoli, avocado, cucumbers, lettuce, spinach, frozen fruit, grape fruit, Whole wheat thin rounds, Almonds, peanuts, coleslaw or broccoli slaw, Almond milk, eggs, lemons/ limes, 2% milk for my kids

What I buy once in a while, keeping in mind what I make for the week that needs special ingredients will vary my list.  Meal planning has to be done if you want to control what is going in the lips to not stay on the hips!  Pick a few items you will have on your list that is healthy every week.  Do not buy large quantity treats. or make large quantity treats.  If you have it around you'll eat it.  Think baby steps, alert everyone in the house of changes being made.  No one needs treats every day, and lets help our self and kids to think that having something healthy like Blueberries is a treat!



Agave- low glycemic  sweetner
Truvia
Fiber drinks
Peanut butter
Ingredients for Home made granola
Meat,.....turkey burgers, ground chicken/turkey, Fish/salmon/tuna, pork, beef
Lentils, quinoa, couscous,
whole wheat bagels, bread etc..
Honey
Quakers mini rice cakes..blueberry
nutella
wheat thin crackers,
multi grain tortilla chips, tortillas, etc....